When we think caffeine, the first thing that comes to mind is the coffee, that drink that accompanies millions of people in their mornings. However, in addition to coffee, there are numerous caffeinated foods and drinks which often go unnoticed. Knowing what these products are is essential to consume them appropriately, avoiding exceeding the recommended levels and, therefore, the possible negative consequences for health.
Caffeine is a stimulating of the central nervous system that can be found naturally in various plants such as coffee, tea, cocoa and guarana, but is also artificially added to some foods and drinks. Although its moderate consumption can be beneficial, its abuse can cause adverse effects, especially in people with sensitivity pregnant women, nervous people or those who suffer from insomnia should not use this substance.
What is caffeine and why is it important to know about it?
La caffeine It is an alkaloid belonging to the xanthine group and acts as a stimulant of the central nervous system, increasing alertness and reducing drowsiness. Its presence in food and drink is widely known, but what many people don't know is that it's not just coffee that contains caffeine; it's also found in other products such as chocolate, tea, energy drinks, cola drinks and some medicines.
In addition, caffeine may be present in processed foods, such as coffee-flavored ice cream and chocolate-based desserts. Even sports and weight loss supplements often include caffeine because of its ability to temporarily increase energy expenditure.
Foods and drinks with higher concentration of caffeine
Next, we detail the food and drinks best known for containing caffeine, classifying them by concentration levels:
Café
Coffee is undoubtedly the main source of caffeine for many people. Depending on the type of preparation, the amount of caffeine can vary significantly:
- Filtered coffee: A 200 ml cup contains approximately 90 mg of caffeine.
- Instant coffee: Similar to filtered, it contains about 90 mg per 200 ml cup.
- Expressed: A 60 ml shot provides about 80 mg of caffeine.
- Decaffeinated coffee: Although its name suggests otherwise, it can contain 2 to 15 mg per cup.
Tea
Not all teas have the same amount of caffeine, but among the most consumed we find:
- black tea: A 250 ml cup contains approximately 55 mg of caffeine.
- Green Tea: Between 30 and 50 mg per 250 ml cup, depending on preparation time.
- Red tea and matcha: With a higher concentration due to its manufacturing processes.
- Herbal teas: Varieties such as rooibos do not contain caffeine.
Chocolate and foods with cocoa
Products made with cocoa also contain caffeine, the amount of which varies depending on the percentage of cocoa:
- Pure chocolate: 100 grams can contain up to 230 mg of caffeine.
- Dark chocolate: A 50 gram tablet usually has between 20 and 70 mg.
- Milk chocolate: Usually a smaller amount, about 10 mg per 50 grams.
Energy drinks
These drinks, designed to provide an extra boost of energy, often contain high doses of caffeine, as well as other stimulants such as taurine:
- A 250 ml can contains between 80 and 215 mg of caffeine, depending on the brand.
Cola soda
Carbonated soft drinks, especially those with cola flavor, also provide caffeine, although in more moderate amounts:
- A 355 ml can of cola has between 30 and 40 mg of caffeine.
Other products with caffeine
There are other foods and products that, surprisingly, contain caffeine:
- Kombucha: A fermented beverage that generally has reduced levels of caffeine due to the fermentation process.
- Energy bars: These often include tea or coffee extracts to provide a boost.
- Medication: Some painkillers contain caffeine to enhance their effect.
Impact of excessive caffeine consumption
Excessive caffeine consumption can cause health problems such as insomnia, nervousness, anxiety, tachycardia, stomach upset and even dependence. European Food Safety Authority (EFSA) recommends a maximum daily intake of 400 mg for healthy adults. In the case of pregnant or breastfeeding women, this figure is reduced to 200 mg.
In children and adolescents, the safe limit is 3 mg of caffeine per kilogram of body weight. Exceeding these values can affect sleep and behavior.
Tips for Moderating Caffeine Consumption
- Opt for caffeine-free infusions such as rooibos or chamomile to maintain hydration.
- Check product labels for caffeine content.
- Avoid energy drinks and colas if you are looking to cut back.
- Replace coffee with decaffeinated alternatives.
Discover the food and drinks that contain caffeine and consuming them responsibly is key to maintaining good health and avoiding the adverse effects associated with this substance.